Flaming Gorge CrossFit – CrossFit
Warm-up
Skill
3 sets of max Ring Dips
3 sets of max Pull Ups
*If able to do strict, do strict. If able to do more than 10 strict, do weighted ring dips. Pick a weight as heavy as possible for approximately 5-7 reps.
Strict Pull Ups
Ring Dips
WOD
Row: Metcon (Calories)
Tabata Calorie Row
BS: Metcon (AMRAP – Reps)
Tabata Back Squat (95/65) (from floor)
Pu: Metcon (AMRAP – Reps)
Tabata Pull ups
Press: Metcon (AMRAP – Reps)
Tabata Strict Press (95/65)
